January 25th, 2010
Week of January 25, 2010

“The future ain’t what it used to be.” -Yogi Berra

Here is a fact. “Nearly 60 million Americans are obese. More than 108 million adults are either obese or overweight. That means roughly 3 out of 5 Americans carry an unhealthy amount of excess weight.” -Presidents council on physical fitness.

Here is another fact. The CrossFit Games site is up and running. Go there and see for yourself what men and women are doing around the country. Here is the link. http://games2010.crossfit.com/

Write your own story. You can be a statistic on the Presidents council on physical fitness or you can look self propelled on a website like this one where we publish the hard earned accomplishments of our members so they know their efforts won’t go unnoticed. We certainly all have to work harder. Come work in an atmosphere that has a broad connnection to the training culture.

In the training business we all have to make choices -how to train, what to train, when to train, and how often. We have to set goals. They must be realistic and support a better life. Our training choices are Boxing, CrossFit, Jiu-Jitsu and MMA. Full body sports with broad training advantages.

Always train with a coach. Why, so we can learn the mechanics, the dynamics and the intelligence that makes an hour of training seem like a month at a less advanced gym. And we need to train safely. That makes the gym personal, attainable and supportive.

Stay tuned here. We have some success stories that we’ll publish soon. We have a lot to share. Come to ATT Altitude! Get coached and get trained.

Introduction to CrossFit

Change and variability is the credo of the responsible coach. The intro program is designed to ramp you up to advanced CrossFit in12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window…$70. These sessions are scaled to fit the beginner. Develop your knowledge of the exercises and understand the benefits with personal experience.

We’re passionate about CrossFit. We fully understand what we do is a little over the top. Everyone can accomplish the work-outs. Get on the takeoff ramp! dan@gymriki.com (303) 880-4641 or call ATT direct at (303) 366-0629

Week of January 25, 2010

We work within the context of three metabolic pathways. The first uses the ATP resident in the cells for energy. This lasts maybe 30 seconds max -if your’re in pretty good shape. Then the body switches to the Glycolitic metabolic processes to provide its energy requirements. The stores for this energy are found in the muscles and the process converts glycogen into ATP and other molecules necessary to the energy process. Now you are really starting to work. You are at about the 3 minute mark in your workout. From this point your body is relying on the aerobic metabolic pathway. It is shopping for proteins, fats and carbohydrates to convert to ATP. Now my friend you should be flat out. It’s all work at this point. You are doing what CrossFit does best. And you forgot about those instructions on the white board haven’t you.

Get to work. There is accepted science behind the training and many experienced people who have trained like their lives depend on it. Ask questions. Apply yourselves. There is a surprise in every workout.

Here’s what’s going on this week.

Monday January 25
#8 Intro
10 x 5
KB Hang power clean
Sit-ups w/weighted ball

Advanced
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Sit-ups
Horizontal pull-ups
Jumping squats
One leg RDL

Wednesday January 27
#9 Intro
3 Rounds
200 Meter waiter carry
15 Push-ups
15 Sit-ups

Jason 18:25

Advanced
Max rounds in 20 minutes
10 Pull-ups
10 4-square push-ups
10 KB snatch each arm
10 SDHP

John F 3x 17:15
Javier 6
Dan R  5

Saturday January 30
#10 Intro
Max rounds in 10 minutes
10 KB snatch
10 Renegade rows
10 Sit-ups

Jason (3.3x)

Advanced
5 Rounds
10 Deadlift
20 KB swings
30 Ring push-ups
40 Sit-ups

Tom 17:18

Mariah 19:04

Nate 29:06

Dan 28:05

John F 23:25